The None to Run Podcast

My free email series for beginner runners: www.freerunningcourse.com

30-Day None to Run Challenge (starts April 1, 2017): www.nonetorun.com/challenge

Save $$$ on running shoes and gear from Running Warehouse: www.healthynomics.com/gear

Our guest today on the podcast is Coach Jay Johnson.

Jay Johnson has coached collegiate, professional and adult runners for more than fifteen years. Jay has also coached three US champions (cross country, indoor track and road racing) and has helped dozens of adult runners PR over distances from 1 to 100 miles.

Jay earned his Masters of Science in Kinesiology and Applied Physiology from the University of Colorado, a degree he started working on while running on the varsity cross country team which is chronicled in the book Running with the Buffaloes.

In this episode, you will learn:

• The most common mistakes made by beginner runners.
• Whether or not there is a place for walking in a beginner running program.
• How to best transition from running with walk breaks to continuous running.
• The best way to warm-up before a run.
• What you will notice when you start performing strength and mobility work as part of your running plan.
• Jay's recommended stretching routine.
• Specific workouts to help break through plateaus in your running.
• Why you must run "strides".
• And much more!

The show notes for this episode with be at healthynomics.com/28 - there you'll also be able to download the transcript to this episode.   Please enjoy my chat with Jay Johnson.

This episode is all about your feet.

Matt is the Co-Founder, President/CEO of Progressive Health Innovations.

Progressive Health Innovations Inc. develops user-friendly and affordable health technologies for the rehabilitation, sports medicine, and athletic training markets. Their first product, the AFX, enables users to strengthen the muscles and tendons of the foot/ankle complex through a complete range of motion.

The AFX is made for everyone, their customers range from pro sports teams (NBA, NFL, NHL, MLS, MLB), Olympians and professional dancers, through to weekend warriors, police / firefighters, post-surgical patients and the elderly.

The focus of our chat is all about how strengthening your feet can minimize the chances of getting injured through running, but also get back to running quicker when you have suffered an injury.

Perhaps more interesting for you though, Matt tells us the best ways to strengthen your feet and how it will make you a faster runner.

The show notes for this episode with be at healthynomics.com/27 - there you'll also be able to download the transcript to this episode.

Please enjoy my chat with Matt Ferguson.

My free email series for beginner runners: www.freerunningcourse.com

30-Day None to Run Challenge (starts January 1, 2017): www.nonetorun.com/challenge

Save $$$ on running shoes and gear from Running Warehouse: www.healthynomics.com/gear

TODAY'S SHOW

Nutrition plays a vital role in helping beginner runners enhance their endurance, recovery and running performance.

I admit that I am not a nutrition expert and nor am I perfect from my own nutritional standpoint. I try!

To help you understand how nailing your nutrition can make you a better runner, I invited Jennifer Sygo onto the podcast to chat.

Jennifer is a registered dietitian and sports nutritionist with Cleveland Clinic Canada.  She is the team dietitian for the Toronto Maple Leafs and also provides advice to the Toronto Raptors.

In 2014, Jennifer released her book, "Unmasking Superfoods:  the Truth and Hype about Acai, Quinoa, Chia, Blueberries, and More".

Some topics we chat about include:

• Surprising nutrition habits of professional athletes.
• How a nutritionist fuels two little boys a breakfast and their morning routine.
• Time savings tips for families with busy schedules.
• Tips for new runners looking to lose weight.
• Nutritional timing – is it important?
• Hot trends in nutrition and whether there is any merit to them.
• Is it possible to run and rely only on fat for fuel?
• Simple steps you can take today to eat better and help become a better runner.
• And much more!

The notes and links from this episode can be found here: http://www.healthynomics.com/26

Enjoy.

Get my free course for beginner runners: http://www.freerunningcourse.com

For the show notes for this episode, go to http://www.healthynomics.com/25.

In this episode, I talk with Emma Andrews.

Emma is a Registered Holistic Nutritionist, Certified Plant Based Culinary Professional, and co-founder of Pineapple Collective, an Education Strategy and Content Marketing Agency working with natural health and wellness brands.    Emma specializes in sports nutrition, longevity education, and plant-based cooking.   She has coached athletes from the "everyday" to the "elite", and has spent over 6 years researching and developing her skills as a food coach in Australia and Canada, and working as a plant-based sports nutrition educator hosting workshops all across north America.   If you are a runner and are looking to lose a little weight and become a healthier version of yourself, I think you will get a lot out of this episode.   Some topics we chat about include:

• Common reasons why runners don't lose weight.
• Foods to swap, emphasize or exclude.
• Nutrient timing (and how this affects weight loss).
• Meal and snack ideas.
• Managing cravings and your appetite.
• Food journaling and calorie counting - should you do it?
• How to develop positive body image as a runner.
• Hydration and weight loss.
• and much more!

All of the links mentioned in this episode will be available at: 

www.healthynomics.com/25

Lastly, if you want some help getting started running, sign up to my free email series for beginner runners.   You can sign up at www.freerunningcourse.com   Enjoy!

Get my free course for beginner runners: http://www.healthynomics.com/get-started-running/

For the show notes for this episode, go to http://www.healthynomics.com/24.

In this episode, I talk with Tina Muir.

Tina is an elite runner chasing her dreams of representing her country in a major World Championship.   Her PRs are 16:08 (5k), 33:24 (10k), 1:13 (Half Marathon), and 2:41 (Marathon).    Tina grew up in England and now lives in Lexington, Kentucky with her husband.    She is also the host of the Run to the Top Podcast and works as a Community Manager for Runners Connect - one of the few podcasts for runners I listen to on a regular basis.   But don't let Tina's blazing fast race times fool you. Tina, like you and me, struggles with many of the same mental battles that al runners face. It doesn't matter if you're a pro trying to qualify for the Olympics or a total beginner looking to lose 30 pounds.    In this chat Tina shares personal stories about these struggles - many of them will hit home with me and will do so for a lot of you listeners I think. In fact, in her last race she had a panic attack and somehow managed to keep going and win the race.   Tina also shares some of her best tips for beginner runners and her simple yet powerful approach to eating healthfully.    The show notes - including all the links Tina I mention in our chat - for this episode with be at healthynomics.com/24 - there you'll also be able to download the transcript to this episode.   Enjoy the show everyone.

If you enjoyed this episode with Tina Muir or any other Healthynomics Podcast episode, please leave a review on iTunes.  

Reviews go a long way in helping the podcast reach more runner's ear buds. 

Cheers.

Get my free course for beginner runners: http://www.healthynomics.com/get-started-running/

For the show notes for this episode, go to http://www.healthynomics.com/23.

In this episode, I talk with Rich Roll.

If you are not familiar with Rich, here is a bit more about him:

• Rich is a 47-year old, accomplished vegan ultra-endurance athlete.
• former entertainment attorney turned full-time wellness & plant-based nutrition advocate.  
• motivational speaker.
• husband and father of 4 kids.
• inspiration to people worldwide as a transformative example of courageous and healthy living.

In this podcast, you will learn about:

• Rich's amazing life transformation.
• How you can find the motivation to turn your life and fitness around.
• The benefits of low-intensity training (i.e. going really slow).
• Rich's advice to build a fitness into a habit.
• How Rich's focus on nutrition has positively affected his life.
• Some simple tips that you can use to instantly eat better.
• Rich's favourite smoothie recipes and why smoothies are such a good way to boost your nutritional intake.
• And much more.

To win a copy of Rich's new book, "The Plantpower Way", leave a comment or question for Rich before May 8, 2015 at www.healthynomics.com/plants

If you enjoyed this episode with Rich Roll or any other Healthynomics Podcast episode, please leave a review on iTunes.  

Reviews go a long way in helping the podcast reach more runner's ear buds. 

Cheers.

Get my free course for beginner runners: http://www.healthynomics.com/get-started-running/

For the show notes for this episode, go to http://www.healthynomics.com/22

In this episode, I talk with Jeff Galloway.

Jeff has inspired millions with his “Run, Walk, Run” method and ability to resonate with beginner and experienced runners alike.

If you are not familiar with Jeff Galloway, here is a bit more about him:

• represented the United Stated as a runner in the 1972 Olympics (10,000 meters and an alternate for the marathon).
• Author of North America’s best selling running book: Galloway’s Book on Running.
• Running Runner’s World monthly columnist.
• Founder of the Run Walk Run method, which has opened up running to millions.

In this podcast, you will learn about:

• How Jeff got started running and how he manages to run one marathon per month with his wife at the age of 70.
• How running changed Jeff’s life for the better.
• The origin of the run, walk, run method of running and why it works so well for beginners.
• What to do when you feel pain and how to better your chance for running pain-free.
• Whether it’s better to run for time or distance.
• How to know when you’re ready to progressive from running with walk breaks to continuous running.
• Tips to start running with a goal to lose weight.
• Is there a best way to breathe when you run?
• And much more…

If you enjoyed this episode with Jeff Galloway or any other Healthynomics Podcast episode, please leave a review on iTunes.  Reviews go a long way in helping the podcast reach more runner's ear buds. Thanks!

Get my free course for beginner runners: http://www.healthynomics.com/get-started-running/

For the show notes for this episode, go to http://www.healthynomics.com/21

In this episode, I talk with Jason Fitzgerald from Strength Running.

Jason is a running coach, 2:39 marathoner and a wealth of practical knowledge when it comes to all things running.

Whether you like it or not, regular running does not mean you should let your nutrition suffer. In fact, the opposite is true.

And if you're looking to lose weight, coupling consistent running with a good diet can increase your chances of reaching your goal weight.

If you want to become the best runner you can be, your diet can not be ignored.

Jason and I dig into all this stuff today.

Be sure to check out Jason's Nutrition for Runners program. It will help you whether you're looking to run faster or lose weight. 

In this podcast, you will learn about:

• Why runners should even care about nutrition.
• The difference between eating well for a runner versus a non-runner.
• What you should eat before a run.
• How far or long do you need to run before considering mid-run fueling.
• The best foods to consume after your workout.
• Jason's take on re-fueling with chocolate milk.
• How a training plan differs for runners that are looking to lose weight versus runners who are looking to get faster.
• How it's possible to go for a run in a fasted state.
• Are supplements necessary for runners?
• And more...

If you enjoyed this episode with Jason Fitzgerald or any other Healthynomics Podcast episode, please leave a review on iTunes.

Reviews go a long way in helping the podcast reach more listeners.

Welcome to my fourth interview in the "Get Started Running Series".

Today I chat with Steve Boyd.

 

Steve is the founder and coach of the Physi-Kult running group in Kingston, Ontario, Canada. Steve is an accomplished runner at many distances (2:17 for the marathon!). Many of his best times came after the age of 30. 

I think you will get a lot out of my chat with Steve. He brings running experience both from the competitive athlete side and the coaching side that not many have.

To view the show notes for this episode, go to http://www.healthynomics.com/20. 

If you want to subscribe to my free email series, that will take you from the couch to running regularly (pain free) click here.

In this podcast, you will learn about:

• What a program for a new runners looks like.
• How Steve screens the runners he works with before setting up their running program.
• Whether alternating walking with running is a good place to start for new runners.
• What matters more, time or distance.
• What the most common mistake that runners make are.
• Advanced training strategies that new runners can benefit form as well.
• Are generic running programs taking from the internet good for beginners?
• Why beginners should included strength training in their program.
• Which strength exercises are the best for runners.
• Specific considerations for aging runners.

Enjoy.

Show notes and registration for free "Get Started Running" email series: http://www.healthynomics.com/19

This is lesson three of my “Get Started Running” series.

In this lesson I chat with Leo Babauta.

In 2005, Leo was a 60-pound overweight smoker when he first decided he was going to become a "runner". He always struggled to make exercise a habit.

Within a year, Leo finally made running a habit and even progressed to run a marathon. In 2013, Leo ran a 50-mile ultramarathon (check out Leo's post - 16 Surprising Lessons from My First 50-Mile Ultramarathon)!

Running transformed his life. Because of running he quite smoking, got healthier, fitter, slimmer and happier.

Listen in to hear how Leo did it - what worked what didn't.

His blog, Zen Habits, is one of the most popular on the internet. Leo's writing focuses on helping people find simplicity in the daily chaos of their lives. His writing has helped me in many ways so I encourage you to check it out.

In this podcast you will learn:

• How Leo went from a 60-pound overweight smoker to running a 5K (and eventually a marathon).
• The positive changes Leo noticed once running became a habit.
• How Leo overcame shin splints.
• Leo's keys to building a habit of running with the trigger habit sequence.
• How you can build your own rule based habit system.
• How running can positively impact your mind.

 

Enjoy!